❶ 求一篇講睡眠質量的英語文章
insomnia is derailing your sleep, a prescription sleeping pill may not be the best cure. Here are some options to explore:
Practice good "sleep hygiene." This does not mean making sure your bedding is clean! It means following good sleep habits, especially ensuring the bedroom environment is concive to sleep. Among experts』 recommendations: Use the bedroom only for sleep and sex; keep regular sleep and wake times; eliminate afternoon caffeine; banish pets (and snoring partners) from the bedroom; ensure the bedroom is a dark, cool, quiet place; and get computers and TVs out of the sleep environment, because they stimulate the brain and their light tells the body "it』s daytime," disrupting the internal clock.
Break the rules when necessary.While exprts』 common-sense recommendations about sleep hygiene should be the first line of defense against insomnia, selectively breaking them can sometimes help, too. TV isn』t recommended, for example, but a DVD or show (make it a boring one) may put some people to sleep. "Listen to experts』 rules; don』t throw them out," says Gayle Greene, 65, a lifelong insomniac who has learned to cope. But "bend them, make them work for you."
Develop a pre-bed relaxation ritual."Alts need these rituals, too," says Meir Kryger, director of sleep research and ecation at Gaylord Hospital in Wallingford, Conn. "You』d be amazed at how helpful they can actually be." To develop a nonstimulating evening ritual, you might recall what your parents did when you were young to get you in sleep mode. Or try taking a hot bath or sipping a warm cup of chamomile tea; either will raise your core body temperature, which leads to a drowsy feeling as you cool down, says Lisa Shives, medical director of Northshore Sleep Medicine in Evanston, Ill.
Try not to self-medicate."I personally don』t recommend that people just go out and treat themselves with over-the-counter medications," says Kryger. "They never solve the problem; they』ll just help you get through." Pharmacies certainly offer lots of sleep remedies. There are antihistamines, like Benadryl, which have a sedative side effect. (The ingredient that causes drowsiness is also found in procts like Tylenol PM and Advil PM.) But those medications can ince next-day grogginess—what some patients call "sleep hangovers"—and they can actually have an alerting or a disorienting effect on the elderly, says Shives. Other OTC options include melatonin supplements and valerian extracts, although evidence of the effectiveness of either is slim, a National Institutes of Health insomnia consensus panel concluded in 2005. And, as Shives says of melatonin, valerian, and similar substances, "Nobody』s regulating this stuff."
Don』t drink to sleep.Sure, sloshing down a little Pinot Noir will put you to sleep, but as the alcohol is metabolized by the body, it fragments sleep, which tends to cause nighttime awakenings and next-day tiredness. "People have the misconception that alcohol helps," says Ralph Downey III, chief of sleep medicine at the Loma Linda University Medical Center in California. "It doesn』t."
Create a barrier between work and sleep.You want to have some sort of break from the day』s stress before sleep, advises Lawrence Epstein, medical director of Sleep HealthCenters in Boston and coauthor of The Harvard Medical School Guide to a Good Night』s Sleep. If you know you』re going to bed at 10:30, stop your day at 10:15, or sooner if you can. Shortchanging that break can be a recipe for insomnia. Write down all the things you need to worry about on a piece of paper, and do your best to leave them behind. Whether asleep or awake, there』s likely nothing you can do about them until tomorrow, anyway.
Don』t "catastrophize." People who can』t sleep tend to compound the problem by fretting about the consequences of their sleeplessness, like the possibility that they』ll do a bad job at work and get fired. Catastrophizing a sleep problem, however, tends to further engrain it, says Shives. "I try to get [people] to calm down," she says. "But that』s kind of like telling a depressed person to perk up."
如果你的睡眠不規律，一張安眠葯的葯方單也許並非最佳良葯。還有以下方法，可供選擇：
保持良好的「睡眠衛生」。並不是指保持床上用品干凈！「睡眠衛生」是指養成良好的睡眠習慣，尤其是保證卧室環境有益於睡眠。專家的建議包括：將卧室只用於睡覺和做愛；保持規律的作息時間；在下午杜絕一切咖啡因成分；不要讓寵物（或打鼾的伴侶）留在卧室里；確保卧室黑暗、涼爽、安靜；而且不要在睡眠環境中擺放電腦或電視，因為它們會刺激大腦，而且它們發出的燈光會暗示身體」天亮了「，會打亂體內的生物鍾。
必要時，打破規律。專家們有關睡眠衛生的常識性建議應該作為對抗失眠的首要准則，但選擇性地違反其中幾條也會帶來幫助。例如，通常是不推薦看電視的，但一張DVD光碟或秀（比較無聊的那種）也可能以讓人犯困。「聽專家的建議，並接受它們」，現年65歲的嘉樂.格林（Gayle Greene）說道，他一生都患有失眠，並已經掌握應對方法。「但可以『改善它們』，讓她們為你所用。」
養成睡前放鬆的習慣。康涅狄格州沃靈福德市的加洛德醫院（Gaylord Hospital）的睡眠研究和教育主任梅爾.克瑞格（Meir Kryger）表示，「成年人也同樣需要這些習慣，你可能會對這些習慣的實際效果大吃一驚。」為了養成非刺激性的晚間習慣，你應該回憶一下小時候你的父母是如何哄你睡覺的。或者嘗試洗一個熱水澡或飲一杯溫柑橘茶；或提高你的體內溫度，而當你體溫降下來的時候，你將會覺得昏昏欲睡，伊利諾斯州艾瓦斯頓的北岸睡眠醫療中心（Northshore Sleep Medicine）的醫療主任麗薩.謝福思（Lisa Shives）這樣說道。
不要嘗試給自己開葯。克瑞格說道，「我個人常不建議人們簡單地跑到街角醫院，給自己胡亂開葯。這些葯不會解決問題；它們只能短時間內幫助你。」葯房當然會提供許多睡眠治療葯物。它們是一些抗組胺劑（如苯海拉明），具有鎮靜劑一般的副作用。（引起睡意的成分還在其它產品中發現，如Tylenol PM 和Advil PM。）但這些葯物可能導致第二天站立不穩-也就是所謂的「睡眠『宿醉』」。謝福思還說道來源：考試大的美女編輯們，這些葯物可能導致老年人變得警惕或迷失方向。其它OTC葯物（包括褪黑素補充劑和纈草提取物），國立衛生研究所的失眠共識委員會於2005年得出結論，顯示其效果極為微弱。而且謝福思還提到褪黑素、纈草和相似物質，「沒有人對這些原料加以規定。」
不要為了睡眠飲酒。誠然，飲下一小杯黑比諾會幫助你入睡，但作為酒精，它促進身體的新陳代謝，會讓睡眠變得不連貫，會導致「夜醒」和第二天的乏累。加利福尼亞州的洛馬連達大學醫學中心的睡眠醫學主任，拉爾夫.當尼三世說道，「許多人的思想中有這樣的誤區，覺得酒精可以幫助睡眠，但事實上並非如此。」
在工作和睡眠製造一道屏障。波士頓睡眠健康中心的醫療督導，同時也是哈佛醫學院良好晚間睡眠指南的合著者，勞倫斯.愛普斯頓（Lawrence Epstein）建議，「在睡覺之前，你需要從白天的壓力中解脫出來。如果你計劃在10：30上床就寢，那麼在10：15結束一天的活動，或盡可能早地結束。
這樣的休息可以作為治療失眠的葯方。將所有你覺得煩惱的事情寫在一張紙上，盡可能地忘掉它們。不論你是睡是醒，這些煩惱的事情都要等到第二天才能解決。
不要「小題大做」。睡眠不好的人容易將這個問題同其它問題加以聯系，擔心失眠的後果，如可能做不好工作，被炒魷魚。謝福斯說道，「將睡眠問題小題大做容易讓問題變得根深蒂固」。「我試圖（讓人們）冷靜」，她繼續說道，「但這就好像是勸絕望的人振作起來」。
❷ 求一篇闡述睡眠不足的英語作文
第一篇 It is known that some students have too much homework, and as a consequence of this they don't get enough sleep ring the night, then the next day they don't have enough energy to focus ring lessons. Also, students don't have enough free time for social activites such as visiting the sports clubs, as a result, most of them can feel a lack of motivation when it comes to revision and completing homeworks, as well as becoming more and more passive.
第二篇 With the development of the modern society .more and more people have difficulty in sleeping.someone may take some sleeping pills.But almost it doesn't work.
A famous doctor ever said that sleeping problem would be an important thing.As the doctor said.If you can't sleep well,you'll not concentrate on everything.Also you will lost the intrest in everything.It is sleeping pills that could help you with sleping.But it could cause many other changes in your body.
on average.60 per cent people has the problem.To solve the problem in a healthy way is usefull such as take exercise、have good deals and so on.If you follow this advice,you will have a good body.Believe yourself you can do it.
❸ 寫一篇關於學生睡眠不足的英語作文,八十詞
It is known that some students have too much homework, and as a consequence of this they don't get enough sleep ring the night, then the next day they don't have enough energy to focus ring lessons. Also, students don't have enough free time for social activites such as visiting the sports clubs, as a result, most of them can feel a lack of motivation when it comes to revision and completing homeworks, as well as becoming more and more passive.
目前很多學生都有大量的作業,因此他們晚上睡不夠,然後下一天沒有足夠的精力在課堂上集中精神.還有,學生們沒有足夠的自由時間去參加社交活動,例如參見運動社團,因此他們在復習和做作業時會感到沒有動力,還有變得越來越宅.
❹ 高中英語作文<關於睡眠不足>
Side Effects of a Lack of Sleep
Do you suffer from sleep deprivation? Most teenagers need 8-12 hours of sleep. Lack of sleep can cause delayed reactions or even learning disorders. Prolonged loss of sleep occurs for physical and mental reasons and has harmful physical and mental effects to the human body.
Prolonged sleep is caused by many different functions of the body. An important cause of prolonged sleep is a teenagers biological phase-delay or a tendency to fall asleep and wake up at different times. Changes that occur at puberty in the internal body clock governing their circadian biological rhythms can cause them to sleep irregularly(Johnson, 3).
Another good reasons why teenagers do not get enough sleep is because they simply do not make time for it. Some schoolwork, sports, jobs, girlfriends or boyfriends may take up most of a teenagers time or cause them to have stressful sleep(Johnson 3).
Sleep deprivation can cause slow reactions of time. It may also cause headaches and nightmares more frequently. The mind will fall asleep if it cannot get enough sleep causing it to not function properly. Some side symptoms of chronic lack of sleep are feeling fatigue or depression as body becomes drained (Haynes).
A major problem caused by sleep deprivation is behavioral changes such as: irritability, short temper, impatience, and stressful situations with more anger or sadness, also can cause more fear than they would normally have. If you continue to have prolonged lack of sleep your immune systems will begin to break down and become unstable to fight diseases (Haynes). To show how this is caused the researcher has done a study on how much sleep he/she got and how they felt that day.
Sleep deprivation has many harmful effects and there are some reasons you cannot stop prolonged lack of sleep. Sleep is essential to the studying and learning if you do not get enough sleep the mind can shut down from not having enough rest and can harm the human body.
❺ 求篇關於睡眠不足的英語作文 高分
Side Effects of a Lack of Sleep
Do you suffer from sleep deprivation? Most teenagers need 8-12 hours of sleep. Lack of sleep can cause delayed reactions or even learning disorders. Prolonged loss of sleep occurs for physical and mental reasons and has harmful physical and mental effects to the human body.
Prolonged sleep is caused by many different functions of the body. An important cause of prolonged sleep is a teenagers biological phase-delay or a tendency to fall asleep and wake up at different times. Changes that occur at puberty in the internal body clock governing their circadian biological rhythms can cause them to sleep irregularly(Johnson, 3).
Another good reasons why teenagers do not get enough sleep is because they simply do not make time for it. Some schoolwork, sports, jobs, girlfriends or boyfriends may take up most of a teenagers time or cause them to have stressful sleep(Johnson 3).
Sleep deprivation can cause slow reactions of time. It may also cause headaches and nightmares more frequently. The mind will fall asleep if it cannot get enough sleep causing it to not function properly. Some side symptoms of chronic lack of sleep are feeling fatigue or depression as body becomes drained (Haynes).
A major problem caused by sleep deprivation is behavioral changes such as: irritability, short temper, impatience, and stressful situations with more anger or sadness, also can cause more fear than they would normally have. If you continue to have prolonged lack of sleep your immune systems will begin to break down and become unstable to fight diseases (Haynes). To show how this is caused the researcher has done a study on how much sleep he/she got and how they felt that day.
Sleep deprivation has many harmful effects and there are some reasons you cannot stop prolonged lack of sleep. Sleep is essential to the studying and learning if you do not get enough sleep the mind can shut down from not having enough rest and can harm the human body.
這是另外一篇
Lack Of Sleep
It has always recommended that getting at least eight hours a sleep a night will make your life less complicated. Sleep deprivation is generally the cause of sleep disorders such as apnea, narcolepsy, and insomnia. Everyone knows without the proper amount of sleep, the mind will be groggy the next day, and as a result, many more mistakes will be made, meaning that you should get a full night's rest before taking a test or a little nap before a long drive in a car. But scientists are beginning to realize that sleep is not just a mental recharge, but also important for the body as well. When a person sleeps, the body and mind are working just as hard as when the person is awake, correcting chemical imbalances, assuring proper blood sugar levels for the next day, and maintaining the memory.
The effect of lack of sleep on the body is often worse than just not feeling like you got any sleep the next day. There can be serious health issues that result from not getting proper rest. The most obvious side effect of a lack of sleep is not having energy the next day. However it is more than feeling less than our best, the body actually performs less efficiently when we are tired or not rested. Performance, proctivity, memory, and a whole lot of other things are all reced when our body is running on less sleep than we need.
Physiologic studies suggest that a sleep deficit may put the body into a state of high alert, increasing the proction of stress hormones and driving up blood pressure, a major risk factor for heart attacks and strokes. Other studies have found that sleep influences the functioning of the lining inside blood vessels, which could explain why people are most prone to heart attacks and strokes ring early morning hours.
The body also needs rest to repair tissue, cope with stress, and recharge the immune system. A lack of sleep hampers these functions in the body. The ability to handle stress and fight off illness lessens when we fail to get enough...
❻ 確保睡眠充足,遠離睡眠不足的英語作文
望採納，謝謝.
When it comes to sleep, people』s opinions vary.Some people think that we should sleep as much as possible to keep our mind conscious.Some people think that we shouldn』t sleep too much because long time sleep makes people sleepy.In my opinion, appropriate sleep can not only refresh our mind but also keep us energetic.
當談到睡眠的時候，人們意見不一。一些人認為為了讓我們的大腦更清醒，我們應該多睡覺。一些人認為睡太久會讓人們睡不醒。就我看來，我認為適當的睡眠不僅能讓我們的大腦更清醒，而且也能讓我們更有活力。
First of all, enough sleep makes us energetic.After a day』s working, people feel tired.Therefore, a good and enough sleep can help people recover from the exhausting status.
第一，充足的睡眠讓我們更有活力。經過一天的工作，人們感覺很累。因此，充足的睡眠能夠讓人們從疲憊的狀態中恢復過來。
Secondly, sleep enough can avoid illness.It is investigated that more than 90% people who suffers from insomnia are tending to fall ill easily compared with those who have enough sleep.
第二，充足的睡眠能讓我們避免得病。據調查，90%的失眠患者比那些有著充足睡眠的人更容易生病。
Thirdly, enough sleep benefits our mind.According to researcher from American and French, the 「Sharp Wave Ripple」 in brain which is responsible for strengthen memory can only appear when people fall into deep sleep.If we have enough sleep, then our memory will be improved so that we can learn things more efficiently.
第三，充足的睡眠讓我們的大腦更有益。美國和法國的研究者支出，大腦中的「尖波漣漪」專門負責記憶，這種漣漪只會在深度睡眠的狀態下出現。如果睡眠充足，那麼記憶會得到改善，因此我們能夠更有效的學習。
All in all, enough sleep makes us energetic, benefit our mind and also help us to avoid from being ill.Hence, people should get enough sleep.
總之，充足的睡眠能讓我們更有活力，有益於我們的大腦，能夠避免生病。因此，人們應該充足的睡眠。
❼ 中學生睡眠不足英語作文
with the development of the modern society .more and more people have difficulty in sleeping.someone may take some sleeping pills.but almost it doesn't work.
a famous doctor ever said that sleeping problem would be an important thing.as the doctor said.if you can't sleep well,you'll not concentrate on everything.also you will lost the intrest in everything.it is sleeping pills that could help you with sleping.but it could cause many other changes in your body.
❽ 闡述睡眠不足的危害，並提出合理建議的英語作文
It has always recommended that getting at least eight hours a sleep a night will make your life less complicated.Sleep deprivation is generally the cause of sleep disorders such as apnea,narcolepsy,and insomnia.Everyone knows without the proper amount of sleep,the mind will be groggy the next day,and as a result,many more mistakes will be made,meaning that you should get a full night's rest before taking a test or a little nap before a long drive in a car.But scientists are beginning to realize that sleep is not just a mental recharge,but also important for the body as well.When a person sleeps,the body and mind are working just as hard as when the person is awake,correcting chemical imbalances,assuring proper blood sugar levels for the next day,and maintaining the memory.